Fitness:
A. 5 Sets: alt every 1:30
A1. 10 Banded Hip Thrusts
A2. 5 Weighted Ring Dips
B. 12 Min AMRAP:
12 Deadlifts (70/47.5kg)
15 True Ring Rows
18/12 Echo Bike Calories
Performance:
A. In 16 minutes - Deadlift: 12 minutes to Set a new 5RM. Compare to 30/5/22
then 2s x 5r x 80% of today's 5RM.
B. 12 Min AMRAP:
12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
15 True Ring Rows
21/16 Calorie Ski
Barbell: (70/47.5kg)
Sweat:
In Pairs: 45 minute for max distance run.
Partner 1: 400m Run
Partner 2: Must be cycling at 85 RPM on the Bike Erg (damper 0) while Partner 1 is running.
10, 20, 30 and 40 minute mark:
5 x 10m dog sled pull and push 80/60kg
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
